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OCTOBER 20-21, 2018
Mankato Marathon: Be Bold
Mankato Marathon is the Midwest’s boldest race,
showcasing a dynamic course and motivating Cheer
Zones. The Mankato Marathon is an award-winning
race, receiving recognition as the “Top Marathon
Worth Traveling For in Minnesota” from FlipKey
by TripAdvisor and a Top 20 Half Marathon in the
country by The BibRave 100. This exceptional course
features a vast countryside run at the beginning
and culminates on the beautiful trails through the
Minnesota River Valley. A host of accompanying
weekend activities abounds for the whole family.

Brought to you by Ely Chamber of Commerce in partnership with City of Ely & Incredible Ely.

YOU WERE MADE FOR THIS
AUGUST 17 & 18

STAND UP PADDLE BOARD AND KAYAK DIVISIONS ARE BACK!
Join Us For The Friday Night Events Including A Kids Race And Rock The Beach 5K
Celebrate 15 years of the YoungLife Triathlon with 15% Off your registration, now
through July 31, 2018. Use promo code YLTRIANNIV15% at younglifetriathlon.com

Midwest Events magazine is published 6 times a year by
Midwest Events, LLC. Reproduction in whole or in part without
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The publisher is not responsible for mistakes in listings,
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and readers are advised to contact the sponsors identified in
listings to ensure the information is correct.
Sports can be strenuous and readers are advised to seek the
guidance of a qualified medical professional before beginning
any sporting activity.

You know I can’t resist working in
some Britney Spears lyrics when
writing, so there you go, sorry I’m
not sorry.
As triathletes we have many mental plates to
spin daily. With all those plates we are bound
to drop a few. Sometimes those broken plates
have little to no impact on our training or racing,
but when they do, we sure know it. Here are
20 of the most common training mistakes I see
athletes making. My hope is that you learn from
them and don’t repeat what others have done
incorrectly.
1. Not having goals. Having a set of clearly
defined goals will give your training direction
and purpose. Goals can range from anything
such as losing weight or completing a ride of x
number of miles to winning XYZ stage race or
even a national championship. Goals should
come from inside you, resist asking others what
yours should be.
2. Not training with a plan. For the best
chance of reaching your goals and seeing
steady improvement, create a training plan and
stick to it as much as possible. Or even better
yet, hire a coach to give you direction and
balance.
3. Training too hard. While trying to build a
solid endurance base you need to be sure
that you’re primarily stressing your aerobic
energy system while training. Spending too
much time at or above lactate threshold will be
counterproductive to this goal during the base
phases.
4. Training too easy. Conversely to Tip 3,
spending all of your training time in HR zone
1 will not allow you to get the most out of your
training time. To get the best use of your aerobic
training, spend most of your endurance training
time in HR zone 2. Also, when it’s time to do
harder threshold and anaerobic efforts be sure
to hit the prescribed intensity!

5. Relying too much on numbers. Getting data
is a great way to monitor and assess fitness and
training, but never neglect perceived exertion.
You need to know what any given intensity
level feels like and be able to relate this to
the numbers you’re seeing on your heart rate
monitor or power meter.
6. Not knowing what “functional threshold”
feels like. This effort corresponds to a 40K time
trial effort. You should know exactly what this
intensity feels like. If you don’t, go sign up for a
40k bike TT and feel the burn.
7. Not incorporating mental training
techniques. All sports rely heavily on
psychological aspects. By leaving your mind
untrained, you’re neglecting a crucial part of
training for success in any sport. Purchase a
book or spend some time talking with a USAT
certified coach who has been training to best
help athletes master the head game.
8. Not striving to improve nutrition. Nutrition
is always about making choices. Strive to make
the best choices with the food you put in your
body and you’ll see the effects through improved
training, recovery and results. If you train to
eat, rethink your strategy. True gains come with
balanced nutrition and exercise combined, not
just one or the other.
9. Trying to lose weight quickly while training
hard. Creating too much of a negative energy
balance while undergoing a high training load
will often cause a lack of energy, and eventually
affect training and racing quality.
10. Too many group rides. Group rides, unless
they’re very disciplined, usually go either too
hard or too easy to help build aerobic fitness.
Certainly there are times when you want to get
this kind of dynamic in training, but not every
day. With a group you’re at the mercy of the
group dynamic and cannot control the intensity
or duration of the efforts. Don’t substitute
interval training with group rides all the time.
11. Too hard on the hills/too easy on the

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downhills. Attacking the hills and recovering on
the way down can be a great workout, but doing
it all the time, and doing it on endurance rides,
isn’t the best way to build aerobic fitness.
12. Tapering too much or too little for an
event. Form equals fitness plus freshness.
Finding the right amount of time you need to
taper for a specific event is crucial. Taper too
much and you lose fitness, not enough and you
get to the event fatigued. Experiment with this
before your primary “A” race of the season.
13. Not involving friends and family in your
athletic dreams and goals. Having a good
support system is crucial to helping you reach
goals and maintain a balanced life. Don’t leave
your family and friends out. Pay it forward in
order to have the time and support you need
later in the year.
14. Not keeping a training log. A training log
can help discern what types of specific training
work best for you. Problems, fatigue or injury
as well as better than expected results can be
traced by looking back through a training log.
Training Peaks is a great online resource for
this; check out their free basic package.
15. Not including skill/technique/economy
drills in training. No explanations needed
here. Improving economy will make you a better
swimmer, rider and runner ... period.
16. Not training core strength. Your core
stabilizes every pedal stroke. No matter how
strong your legs or aerobic system, if your core
fatigues or cannot stabilize these forces, you
will not ride to the best of your abilities. Take the
time to strengthen it!
17. Not fueling properly before/during/
after workouts. Topping off and replenishing
glycogen stores is essential for optimum training
and recovery. This does not include beer and
pizza after a Wednesday group ride.
18. Not hydrating properly before/during/
after workouts. Important enough to be listed

separately from the above. Even a small
percentage loss in body weight due to fluid
excretion will cause a drop in performance.
19. Not training your limiters. It’s easy
to train your strengths, but don’t neglect
the weaknesses -- especially if a particular
weakness stands in the way of reaching your
goals.
20. Not having enough fun. Never forget to
have fun training and competing. After all, isn’t
this the primary reason to do it in the first place?

Maybe you have some others I did not list
here. If you do, feel free to share them with
me. Remember that mistakes happen, that
is a natural part of life. If you do make them,
recognize it and make a change. It’s the person
who makes them and is never aware of it that
will fail to advance their fitness and form.

Cheers,
Coach Kris

Kris has been a competitive presence in triathlons since 2001,
first as an athlete, now as a coach. Kris is owner and founder of
Final K Sporting Services and currently the Midwest Regional
Chairperson for USA Triathlon and is the head coach of the
Minnesota Junior Elite Team. Since 2010 he has served as the
Official Age Group Coach for Team USA by USA Triathlon and
has accompanied Team USA to the ITU World Championships
around the globe. Kris has coached athletes ranging from
professional to first time amateurs. He strives to help people
achieve the ultimate balance of family and sport in their lives.
www.finalk.com

In a previous article in Midwest Events, I
explained how adding weight lifting to a
running program can help improve running
performance. Research studies have found
runners incorporating weight training improved
in running economy, the amount of energy
needed to run at a certain speed and power
output at VO2max. VO2 max is the measure
of an athlete’s maximal aerobic capacity or the
rate of oxygen is delivered to the body to sustain
an aerobic activity like running. All of these
improvements help runners run faster!
The reason for these improvements may be
that strength training increases the speed of
contraction and slows fatigue in the different
Type II or strength muscle fibers in our arms
and legs. Strength training also improves
musculo-tendinous stiffness. This kind stiffness
is a good thing as it “pre-activates” the muscles
and tendons of the legs to create the right
amount of resilience these tissues need to help
store and return energy to the muscles during
running. Muscles that have the appropriate
amount of stiffness also absorb and tolerate the
high impact of running and may be more injuryresistant.

To test their theory, she and her colleagues,
randomized 28 experienced distance runners
into 2 groups. The first group participated in a
twice-weekly, 12 week running training program
combined with twice-weekly classic Pilates mat
instruction. The second control group received
the running training program alone. Both groups
underwent VO2 max testing, recording of 5K
time, and a measurement called metabolic cost,
the ability to move economically, before and
after the 12 week training period. Measuring
metabolic cost is particularly important because
the more economically a runner moves, the less
oxygen is needed to cover a set distance at a
set speed. (This concept can be likened to the
lower energy utilization of a fuel-efficient car V/S
a gas-guzzler!). The researchers also tested
the strength of contraction of the core muscle
using surface electromyography (EMG). Pretraining results between the 2 groups were not
significantly different.

So, strengthening a runner’s arms and legs
is a good thing. It is also a good thing to
strengthen the lower body core, that is the
“bucket” of muscles that the pelvis sits in – the
abdominals, low back muscles, gluteals and
the pelvic floor - to improve lower body stability
and lessen risk of running-related overuse
injury. But can strengthening the core enhance
running performance? Paula Finatto, a Brazilian
University sports scientist, designed a research
study to answer that question.

Post-training results were different. Finatto
found that the athletes trained with both the
running program and Pilates had statistically
significantly higher VO2 max values, faster 5K
times and lower metabolic cost. The maximum
voluntary contraction of the core muscles
measured by EMG also improved significantly.
At the same time, these muscles were also less
active and the authors speculate that a similar
positive stiffness or resilience occurred in these
muscles, making the core more stable. All of
this means that less of the stronger core muscle
fibers were required to stabilize the core while
running and more energy was available to fuel
the other muscles. The authors concluded that
it is worthwhile to include Pilates in a running
training program.

Finatto and her research group chose Pilates
as their strength-training intervention. They
hypothesized that if core muscle strength
was improved, the same positive benefits
notes above may occur, enhancing running
performance even more.

I agree with this recommendation. Although it
has not been validated by research, it makes
sense that Pilates-based core exercises
may reduce the incidence of lower extremity
overuse injuries too. It is also great to increase
mindfulness and reduce stress.

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Pilates is based on 6 essential principles: They
are centering, concentration, control, precision,
breath and flow. It is not hard to learn but the
key to maximum mind-body benefit is learning
Pilates core stabilization correctly from the
beginning. If you are interested, treat yourself to
mat Pilates classes to get started. After you get
the basics down, you should be able to continue
your own home program.
I urge you to try Pilates! Not only will it enhance
helps running performance, but will improve the
overall quality of your life!

Marie-Christine Leisz, DO is board-certified in Physical Medicine
and Rehabilitation and Sports Medicine, with advanced training
in the diagnosis and management of running and endurance
sports injuries. She is medical director of the Running and
Endurance Sports Injury Clinic at Courage Kenny, United
Hospital, Saint Paul. Learn more at https://www.allinahealth.org/
courage-kenny-rehabilitation-institute/programs-and-services/
running-and-endurance-sports-injury-clinic/

Health and Performance Benefits
of Probiotics for Athletes
...it’s important to
choose products that
identify the strains of
bacteria contained in
their product...

I

n our wellness-focused culture where bacteria
are often associated with germs, illness,
disease and antibiotics, the growing popularity
of consuming tiny bacteria in our food and
stuffed into tiny capsules may seem a bit
surprising. In fact, data from the 2012 National
Health Interview Survey by the National
Institute of Health showed that probiotics and
prebiotics were the third most commonly used
dietary supplement, and the use of probiotics
quadrupled between 2007 and 2012. Research
is emerging about different ways probiotics
may improve health, including psychological
symptoms, such as stress, anxiety, and
depression. A healthy digestive tract and
healthy immune system are two general health
benefits that may help improve an athlete’s
performance.
What are Probiotics?
Our “gut” or intestines naturally contain
trillions of bacteria that help digest food,
produce vitamins, and influence the immune
system. Probiotic bacteria are defined as
live microorganisms or “helpful” bacteria that
have been shown to have a health effect when
consumed in adequate amounts. Many types
of bacteria are classified as probiotics and
each group of bacteria (i.e. Lactobacillus or
Bifidobacterium) has different species (i.e.
acidophilus or fermentum) and each species
has different strains (i.e. VRI-003 or MN5).
Consequently, not all strains provide the same
benefit to the body, so effectiveness depends
on matching the strain and dose to the benefit
you want. Therefore, it’s important to choose
products that identify the strains of bacteria
contained in their product and be aware
that although dose is important, more is not
necessarily better. Most probiotics have been
tested at levels that range from 1-10 billion
colony-forming units (CFUs) per day. The best
product and dose is the one that has been
tested and shown to provide the desired health
benefit.
Benefits for Endurance Athletes
Several studies have examined probiotic

by Val Schonberg MS, RD, CSSD, LD

supplementation in active individuals and
athletes. Gastrointestinal health, i.e. managing
stomach cramps, diarrhea, irregular bowel
movements, and excessive bloating, for
example, is critical for endurance athletes to
successfully adapt to periods of intense exercise
and training. Some probiotics may provide a
benefit by aiding digestion; supporting nutrient
absorption; improving the immune system
(of fatigued athletes); and, keeping harmful
microorganisms in check to decrease common
infections.
A recent Cochrane review of twelve studies
(including children and adults) indicated that
probiotics cut the incidence of upper-respiratory
infections by half, when compared with placebo.
Furthermore, in a study with healthy, male
runners taking Lactobacillus fermentum VRI003 (PCC), Cox and his colleagues found that
a daily dose of PCC reduced the incidence of
respiratory illness by half during a four-month
winter training program (Cox et al., 2010).
An important factor to be mindful of is that
people have different diets and each person
has their own, unique microbiome or profile
of microorganisms in their gut. In fact, regular
activity and exercise may affect the makeup of a
person’s microbiome. Therefore, research often
shows that some people respond to a specific
probiotic strain while others do not, and it may
be difficult to generalize results.

vegetables (leeks, artichokes, garlic, and
onion).
To improve and sustain a healthy microbiota
as you age, consider eating more of the
fermented foods, probiotic-containing foods,
and prebiotic foods listed previously. For
healthy athletes who don’t like probioticrich foods, taking a probiotic supplement
may be helpful. The International Scientific
Association for Probiotics and Prebiotics (www.
ISAPPscience.org) has numerous resources to
guide consumers, including “The P’s and Q’s
of Probiotics: A Consumer Guide for Making
Smart Choices” which is a helpful guide
for summarizing criteria to consider when
evaluating probiotic products. For those that
are considering a probiotic supplement, it’s
important to remember that probiotics are not
a “cure all” and taking them will not necessarily
make you “healthier.” In addition to regular
exercise, a nutritious diet, reducing stress and
adequate sleep are all necessary to improve
health.

Probiotics in Your Diet
Probiotics are available as a supplement in
various forms. Yogurt, kefir and fermented
food products, such as sauerkraut, cabbage
kimchee, and soybean-based miso, natto
and tempeh may also provide these live
microorganisms when described as “containing
live and active cultures.” However, unless the
fermented food contains a studied probiotic
at a dose that can confer a benefit, it should
technically not be designated as a “probiotic”,
according to the consensus of the International
Scientific Association for Probiotics and
Prebiotics (ISAPP).
Prebiotics differ from probiotics, but are often
used in combination with probiotics, as they
provide “fuel” for the growth of beneficial
bacteria. Prebiotics are non-digestible food
components and are found in supplement
form, as well as foods such as legumes
(i.e. soybeans), whole grains (i.e. unrefined
wheat, oats, barley), fruit (i.e. bananas), and

Val is a Registered Dietitian Nutritionist,
Licensed Dietitian, Board Certified as a
Specialist in Sports Dietetics and a North
American Menopause Society (NAMS)
certified menopause practitioner. She
is the founder of EnlightenU Nutrition
Consulting and enjoys enlightening
recreational and competitive athletes
about food, eating and overall wellness.
For questions or additional information,
you can check out her website at www.
enlightenUnutrition.com or contact Val
directly at 612-865-6813.